This weekend is full of fitness related activities. First, don’t forget that all classes are canceling on Saturday for the installation of our new pullup rig. The Cafe will be catering the event with some breakfast food options and coffee. We will be starting at 8am and plan to work until it is completed. Please plan to stop by and lend a hand, even if for just a little bit. We are asking you to sign up on the white board if you are coming so that we have an accurate number for catering purposes.
On Sunday, our yoga instructors, Janna Leyde and Amanda Rubio, are teaming up with Project Bundle Up for a special $15 yoga class at Schenley Plaza at 3:30pm. Here is the registration link: http://www.eventbrite.com/e/sun-down-warm-up-tickets-14151139439?aff=eorg . Proceeds will go toward Project Bundle Up to help provide warm clothes for those in need. After the yoga class, The Porch at Schenley will be providing hot beverages.
CrossFit Alloy WOD for 12/16/2014:
Skill:
3 sets:
Pistols x10 (5 per leg)
Modify as needed (counter balance, band, box, post, low bench)
Russian Kettlebell Swing x 15 (unbroken-heavier each set)
MetCon:
For Time:
Row 1000m
then . . .
3 Rounds
75 Double Unders
20 Alternating 1 Arm Kettlebell Snatches (1.5/1)
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
then . . .
3 Rounds
60 Double Unders
20 Alternating 1 Arm Kettlebell Snatches (1.0/0.5)
Brass:
For Time:
Row 1000m
then . . .
3 Rounds
150 Single Unders
20 Alternating 1 Arm Kettlebell Snatches (1.0/0.5)
Bronze:
For Time:
Row 750m
then . . .
3 Rounds
100 Single Unders
14 Alternating 1 Arm Kettlebell Snatches (0.75/0.25)
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 1000m
then . . .
3 Rounds
60 Double Unders
20 Alternating 1 Arm Kettlebell Snatches (1.0/0.5)
Brass:
For Time:
Row 1000m
then . . .
3 Rounds
150 Single Unders
20 Alternating 1 Arm Kettlebell Snatches (1.0/0.5)
Bronze:
For Time:
Row 750m
then . . .
3 Rounds
100 Single Unders
14 Alternating 1 Arm Kettlebell Snatches (0.75/0.25)
Brass: 17:57 (I think). 3:46 for the 1,000 m row. First time doing KB snatches at the 1.0 pood weight on the right arm (which I injured earlier). Wanted to do double-unders, but 60 per round seemed a bit too high for where I am currently. Slowly getting there.
Welcome back, Brian!
Brass: 17:57 (I think). 3:46 for the 1,000 m row. First time doing KB snatches at the 1.0 pood weight on the right arm (which I injured earlier). Wanted to do double-unders, but 60 per round seemed a bit too high for where I am currently. Slowly getting there.
Welcome back, Brian!
Platinum – 13:45
Platinum – 13:45